1:00 rest
PW's group, do your Sunday warmup
Sr Blue-
With fins, 3 times through:
2 x 50 @ 1:00- 1/2 drill 1/2 fast udk on stomach
1 x out & back @ :50 (to the LG stand)-
fast udk
fwd ss
swim fast back to the wall
Go free/no free (MRS)/choice by round (only one stroke in 3rd rd
After 3rd rd check HR, then take fins off & go an easy 100
1:00 rest
5 rounds of:
2 x 50 @ :55- swim, desc 1-2 (no free in even rounds
1 x 150 swim @ 2:20-
100 strong/even free br3 or 4/2 (1st 100 is always free)
50- add big kick & change gears (this 50 is no free in even rounds, same as 1st 2 x 50)
1 x 50 race fast @ 1:30- no free in even rounds (same stroke as 1st 2 x 50 & last 50 of the 150)
No rest between rounds
Check HR after each round
100 easy after 3rd & 5th rounds
18 x 50 swim @ :50-
1-2, swim free br3 or 4/2, strong & even here (not "just make it")
#3- race in MRS, no free (same stroke throughout)
Check HR, then out & back easy
Finish up with...
From a dive in groups- 50 race! We'll go 2 x 50 if we have time (swim back easy)
Warmdown a bit before you get out. Tomorrow we're back to our regular "emergency outdoors schedule," but we should hear something this week about getting back inside at GMU. Make sure you're ready for the week ahead at school. Have a great day!
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